Did about 20 30 seconds sprint intervals at the end with only 20 seconds recovery between.

Had my first imitator at the gym today, atleast, the first I have ever been aware of.

While I was doing my sprint intervals in the circuit training room which has a interval clock set to 30 secs with 20 sec rest periods another dude grabbed a jump rope and started doing the same thing as me. He tried to battle me and show me up but wasn't able to keep up. He ended up quitting and leaving to go do something else and I kept on going.

Chest day with my friend. I wish I could work out with someone who knows what they are doing. I dont trust him spotting me on heavier lifts at all. Not only because he is new but because of his strength, or lack of it.

Jump rope warm ups

Stretches

Incline BB Bench:45x12, 135x12, 155x5 (dont trust him so hung it up), 95x12 (to show him form again)

Incline DB Press:30sx12, 50sx12, 70sx8, 75sx3

Neutral Close Grip Flat DB Press: 30sx12, 40sx12, 50sx11

This one seems to put a lot less stress on my shoulder than a traditional flat bench. It still hurt a little but not like when I do flat bench nowadays. A lot more triceps involved.

Incline DB Fly: (FST-7)20sx15 reps x all 7 sets

Big improvement from the last time I did these on march 30th (did 15sx15 for first 6 sets and then 20sx15 for set 7)

I am actually supposed to use the Pec Dec for my FST-7 on chest day but some bro dude was hogging tht up for a good 20 minutes so we made due with what we could.

Followed up with 30 second HIIT jump rope intervals with 20 seconds rest inbetween. I think I did like 15-20 sets maybe. I know I upped my Personal Best to 128 jumps in 30 seconds from 121 yesterday.

These are so intense. No mixed grip to save me. Phew. It is every arm for itself.

Machine Leg Curls:75x12, 90x12, 105x10

And thats when t left knee started hurting on the last two sets. Staying away from these for a while. Plus the machine is stupid and the part that is supposed to stay at your achilles is free moving instead of stationary.